Archiv für den Monat: Februar 2012

MONTAG, 20. FEBRUAR

WOD: „Weighted Fran“

21-15-9 von:

Weighted Push-ups (30/15kg)
Weighted Walking Lunge pro Bein (32/24kg)

600m Sprint

Schreibt eure Zeit in in die Kommentare.


Wish you all a nice week!

Wish you all a nice week!


WOD: „Weighted Fran“

21-15-9 of:

Weighted Push-ups (30/15kg)
Weighted Walking Lunge per leg (32/24kg)

600m Sprint

Post your time to comments.


Wish you all a nice week!

Wish you all a nice week!


SONNTAG, 19. FEBRUAR

WOD: „Duo Infernale“

Absolviert im 2er-Team so schnell wie möglich:

80 Handstand push-ups
100 Pull-ups
120 Kettlebell swings, 1.5 poods
140 Sit-ups
160 Burpees

Nur eine/r darf Gas geben – Wechselt schlau.

Schreibt eure Zeit in in die Kommentare.


Summer is coming :) (June 2011)

Summer is coming 🙂 (June 2011)


WOD: „Duo Infernale“

In teams of two, perform as fast as possible:

80 Handstand push-ups
100 Pull-ups
120 Kettlebell swings, 1.5 poods
140 Sit-ups
160 Burpees

One person working at a time.

Post time to comments.


Summer is coming :) (June 2011)

Summer is coming 🙂 (June 2011)


SAMSTAG, 18.FEBRUAR

WOD: „Duo Infernale“

Absolviert im 2er-Team so schnell wie möglich:

80 Handstand push-ups
100 Pull-ups
120 Kettlebell swings, 1.5 poods
140 Sit-ups
160 Burpees

Ihr müsst euch abwechseln.

Schreibt eure Zeit in in die Kommentare.


Concentration...

Concentration...


WOD: „Duo Infernale“

In teams of two, perform as fast as possible:

80 Handstand push-ups
100 Pull-ups
120 Kettlebell swings, 1.5 poods
140 Sit-ups
160 Burpees

One person working at a time.

Post time to comments.


Concentration...

Concentration...


FREITAG, 17. FEBRUAR

WOD: „Cindy is Waiting“

In 20 Minuten:

30 Ground to overhead (60/45kg)
50 Burpees
100 Double Unders

Absolviere soviele Runden wie möglich in der verbleibenden Zeit von:

5 Pull-ups
10 Push-ups
15 Squats

Schreibe deine Anzahl Runden in die Kommentare.


Kids from the box.

Kids from the box.

WOD: „Cindy is Waiting“

In 20 minutes:

30 Ground to overhead (60/45kg)
50 Burpees
100 Double Unders

In the remaining time perform as many rounds of Cindy as possible:

5 Pull-ups
10 Push-ups
15 Squats

Post number of rounds to comments.


Kids from the box.

Kids from the box.

DONNERSTAG, 16. FEBRUAR

WOD: „Turkish Fever“

Auf Zeit:

50 Back Squat (40/30kg)
16 Turkish Get-ups (24/16kg)
40 Back Squats
14 Turkish Get-ups
30 Back Squats
12 Turkish Get-ups
20 Back Squats
10 Tukish Get-ups
10 Back Squats
8 Turkish Get-ups

Schreibt deine Zeit in die Kommentare.


Boxjump extrem!

Boxjump extrem!


WOD: „Turkish Fever“

For time:

50 Back Squat (40/30kg)
16 Turkish Get-ups (24/16kg)
40 Back Squats
14 Turkish Get-ups
30 Back Squats
12 Turkish Get-ups
20 Back Squats
10 Tukish Get-ups
10 Back Squats
8 Turkish Get-ups

Post time to comments.


Boxjump extrem!

Boxjump extrem!


MITTWOCH, 15. FEBRUAR

WOD: „Sprinter“

Auf Zeit:

1200m Sprint

5 Runden von:
40 Double unders
14 Pull ups
18 Push ups

1200m Sprint

Schreibt deine Zeit in die Kommentare.


Back Squat position

Back Squat position

WOD: „Sprinter“

For time:

1200m run
5 rounds of:
40 Double unders
14 Pull ups
18 Push ups
1200m run

Post time to comment.


Back Squat position

Back Squat position

DIENSTAG, 14. FEBRUAR

WOD: „Back To Hell“

Soviele Runden wie möglich in 25 Minuten von:

20 Push-Press (50/35kg)
25 Box Jumps (61/51cm)
30 Walking Lunges (pro Bein)
35 Sumo-Deadlift High-Pulls (32/24kg)

Schreibt die Anzahl Runden in die Kommentare.


CrossFit Level 1 Course Basel, Feb 2012

CrossFit Level 1 Course Basel, Feb 2012


WOD: „Back To Hell“

As many rounds as possible in 25 minutes of:

20 Push-Press (50/35kg)
25 Box Jumps (61/51cm)
30 Walking Lunges (pro Bein)
35 Sumo-Deadlift High-Pulls (32/24kg)

Post amount of rounds to comments.


CrossFit Level 1 Course Basel, Feb 2012

CrossFit Level 1 Course Basel, Feb 2012


MONTAG, 13. FEBRUAR

WOD: „TEAMWORK“

Im 2er Team. 20 Minuten. Soviele Runden wie möglich von:

10 Burpees
15 KB Thruster (24/16kg)

Schreibt die Anzahl Runden in die Kommentare.


How they did it!

How they did it!


WOD: „TEAMWORK“

Teams of two. 20 minutes. AMRAP of:

10 Burpees
15 KB Thruster (24/16kg)

Post the amount of finished rounds to comments.


How they did it!

How they did it!


CrossFit Level 1 Course, Basel, 11./12. Februar

Dieses Wochenende findet der fünfte Level 1 CrossFit Trainerkurs in der Schweiz statt.
 
Der Kurs findet an der folgenden Adresse statt:
 
Margarethenschulhaus
Gempenstrasse 48
Basel, 4053
Switzerland
Map and Directions
 
Wer unsere Box besuchen will soll sich per Telefon (+41 61 500 04 74) oder Email (web@crossfitbasel.ch) bei uns melden. Heute Freitag ist die Box bis 2200h geöffnet. Am Samstag Abend laden wir ein zum grillieren (ab 1830h-open end).
 
Wir wünschen euch viel Spass und ein erfolgreiches Wochenende!
 
Hier ein paar Eindrücke vergangener Kurse:
 

Flowmaster Chuck Carswell corrects CFBS Coach Dino

Flowmaster Chuck Carswell corrects CFBS Coach Dino


 
Push-Press Lecture

Push-Press Lecture


 
Warm-up for WOD

Warm-up for WOD


 
Fran is never easy

Fran is never easy


 
Sweet: Coach Tom two years ago

Sweet: Coach Tom two years ago

This weekend we host the fifth Level 1 CrossFit Course in Switzerland.
 
The Course is held at the following place:
 
Margarethenschulhaus
Gempenstrasse 48
Basel, 4053
Switzerland
Map and Directions
 
If you want to visit our Box you can announce via phone (+41 61 500 04 74) or email (web@crossfitbasel.ch). Tonight (Friday) our Box is open until 10pm. Saturday we will host a barbecue in the evening (630pm-open end).
 
Enjoy the weekend!
 
Here’s a selection of past courses:
 
Flowmaster Chuck Carswell corrects CFBS Coach Dino

Flowmaster Chuck Carswell corrects CFBS Coach Dino


 
Push-Press Lecture

Push-Press Lecture


 
Warm-up for WOD

Warm-up for WOD


 
Fran is never easy

Fran is never easy


 
Sweet: Coach Tom two years ago

Sweet: Coach Tom two years ago

BENCHMARKWOCHE

CROSSFIT BASEL MEETS HOLLYWOOD

CROSSFIT BASEL MEETS HOLLYWOOD


 
Wähle was Du machen möchtest:
 
CFBS Benchmark
Fran
Baseline

 
CFBS Benchmark
 
Girls
 
3 Runden von:
 
10 Liegestütz
20 Rumpfbeugen
30 Kniebeugen
40 Kettlebell swings
 
Men
 
4 Runden von:
 
10 Klimmzüge
20 Liegestütz
30 Rumpfbeugen
40 Kniebeugen
 
 
Fran
 
21-15-9
 
Thrusters
Klimmzüge
 
 
Baseline
 
500m Rudern
40 Kniebeugen
30 Rumpfbeugen
20 Liegestütz
10 Klimmzüge
 
Unter diesem Link könnt ihr die Datei mit den vergangenen Ergebnissen downloaden.
CROSSFIT BASEL MEETS HOLLYWOOD

CROSSFIT BASEL MEETS HOLLYWOOD


 
Choose your favorite workout:
 
CFBS Benchmark
Fran
Baseline

 
CFBS Benchmark
 
Girls
 
3 rounds of:
 
10 push ups
20 sit ups
30 air squats
40 kettlebell swings
 
Men
 
4 rounds of:
 
10 pull ups
20 push ups
30 sit ups
40 air squats
 
 
Fran
 
21-15-9
 
Thrusters
Pull ups
 
 
Baseline
 
500m row
40 air squats
30 sit ups
20 push ups
10 pull ups
 
Under this link you can download your past results.